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New Shoes and Many Miles

Friday, June 05, 2009

I bought some new shoes yesterday. I was supposed to rest. However whn I got my new shoes I had to run. I am doing the Couch-to-5K program. I was supposed to do day 3 of week 3 on the Couch-to5K program. I finished week 3. Then I started on week 4! Here is what I did yesterday, June 5th:

C25K - W3D3

5 Minute Warmup Walk
2x 200M Run
2x 200M Walk
2 x 400M Run
2 x 400M Walk

800M - Walk (Rest Between Workouts)

C25K - W4D1

400M Run
200M Walk
800M Run
400M Walk
400M Run
200M Walk
800M Run

More Running

6 x 200M Run
6 x 200M Walk
4 x 40M Dash
4 x 40M Walk

5 Minute Cool Down Walk
20 Minutes of Stretching

Total Workout Distance: 9.1K or 5.7 miles.
PR 400M - 1:24 (Not fast, but getting faster)

I did this run at the low elevation 0f 5,280'. I just didn't want to stop running.

Old and new Nike Pegasus+25 Running Shoes - My favorites!

  Member Comments About This Blog Post:

SPEEDYDOG 6/5/2009 11:54AM


My new shoes were a reward also. However, I really needed to get these shoes a while ago. My old shoes felt like concrete. Good luck on reaching your goals.

Thanks, Bruce

Comment edited on: 6/5/2009 6:44:43 PM

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MINDHUNTER93230 6/5/2009 11:45AM

    I love your new shoes. My reward for when I get to 185 pounds is to buy new workout shoes. I have been so tempted to get them, but I'm only at 187. I won't buy them til I get to 185. Two pounds to go !!! Enjoy your new kicks... emoticon

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Running Paradise

Tuesday, June 02, 2009

I am doing the Couch-to-5K program. As I write this blog I am on Week 3 Day 2. I have a great place to train. Today I did the following:

5min Warm -Up

4 x 200M Run
4 x 200M Walk
4 x 400M Run
4 x 400M Walk

1 x 800M

6 x200M Run
6 x200M
1 x400 Run

20 Minute Brisk Walk
20 Minute Jog up Steep Hill (see photos)

The following is where I run. A veritable runner's paradise! Clean air and very quiet. Wonderful solitude.

Starting Line - Time to Run!

Rounding the First Corner and Heading Down The Front Straight-Away

Around the Last Corner Heading For the Finish Line

Off the Track and Heading For The 5K Practice Trail

On the 5K Practice Trail

Up the hill

Steeper Than it Looks!

Keep climbing!

At 8,500 ft breathing is hard! Isn't this ever going to end?

The Track Doesn't Look So Big From Here!

Temperature during my run was 45F. A light cold drizzle was falling. Low clouds were on the hills. 10mph wind was blowing from the NW. In other words, ideal conditions for June in the Rocky Mountains! I wanted to get my run in before the weather got bad!

  Member Comments About This Blog Post:

HARRINGTON5 6/4/2009 1:40PM

    Bruce, I love your pictures, thank you for sharing. I like that track a lot and your 5K off track is just beautiful. Wow, you should be in great shape after running that route! Keep up the good work!

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MINDHUNTER93230 6/3/2009 10:30AM

    What a beautiful place to workout !! Beats looking at TV's in the gym. Thanks for sharing. emoticon

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Running Workout - Week of May 24th 2009

Sunday, May 31, 2009

Summary of Couch-t0-5K training:

Baseline 400M time - 1:56 (W1D2)
Best 400M time - 1:36 (W1D3)
Baseline 5K time - 28:31 (W2D1)

Longest Workout (W2D3) as follows:

5:00 Brisk Walk
20:00 Interval Training (90 sec run + 120 sec)
5:00 Brisk Walk
30:00 Interval Training (200 + 400) (W3 workout)
10:00 Stretch
5:00 Jog (800M)
5:00 Brisk Walk
20:00 Slow Walk Up Steep Hill

TOTAL 100 minutes

I just couldn't give up the solitude. I run at 8,500' elevation in the Colorado Rocky Mountains. The area is beautiful and the air is pristine - paradise!

  Member Comments About This Blog Post:

HARRINGTON5 5/31/2009 11:23PM

    You are doing a heck of a workout! It sounds beautiful in Colorado!

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HALOKITTY06 5/31/2009 1:03AM

    Way to make me look bad. J/K.

Good job! You're really taking this to the next level!

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You Are Running the Wrong Way

Monday, May 25, 2009

I went to the local high school track to do some running. There was a personal fitness trainer there with 12 clients. The class was stretching when I started running. The track is well marked. I started running in the correct direction. In other words, the lane numbers were right side up.

After I made a few laps, I saw 8 people from fitness class running toward me. I stepped off the track and let them go by. I then started running the same direction as the class. After another lap I saw the other 4 people in the class running toward me in the opposite direction!

I suppose I am a purist. But it is customary for everyone to run the same direction around a track. These people were, for no apparent reason, running both directions! They were nice and working very hard. I kind of thought that the trainer should know better. There were two other people running on the track that were not part of the class. They were baffled also.

To make matters worse there was a guy on the track walking his dog and puffing on a cigarette. Huge no-no on a crowded track.

The class stopped running and started doing calisthenics on the track. The class made a human road block. They moved a bit to let me run by. They were trying to be polite.

There is such a thing as track etiquette.

(1) Run the same direction
(2) Slow runners and walkers should stay in the outside lanes
(3) The inside two lanes are for those that are running quickly or against the clock
(4) If you are going to stop, put your arms out to the side to let everyone know you are stopping
(5) Look both ways before you step on the track
(6) Step off the track when you are not moving (with the exception collapsing on the track at the end of a race)
(7) Pass with care and give a warning, such as ďon your right ďif possible.
(8) Do not walk two abreast in lanes one and two
(9) Donít smoke
(10) Donít offer unsolicited advice

Most runners have this figured out already.


Short Choppy Steps

Monday, May 25, 2009

A few years ago I was running with a friend. My friend had been a collegiate runner. He critiqued my running style. He told me I needed to make sure my stride was heel-toe. In other words my heel should strike the ground first. He also told me I needed to lengthen my stride. He coached me into a picture-perfect stride. The result of all this coaching was a really bad case of shin splints. My knees started to hurt. My hip joints were in pain. Due to all the pain, I quit running.

I just started running again. I am doing the Couch-to-5K program. I inadvertently reverted back to my natural running style. I take short choppy steps. My right foot crosses in front of my body. I actually run on the outside of my feet. My toes point in. I put my feet down flat on the ground. I lean forward quite a bit.

In other words, I have a really ugly stride. But I have no pain! I am also a lot faster. I am very happy that I can run without hurting myself. I guess I have to get used to the idea that I will always look comical while running.

  Member Comments About This Blog Post:

HARRINGTON5 5/31/2009 11:30PM

    I'm going to take up you style! My right knee has been hurting for over a month. I even had to cancel a race and it killed me to do that, but my knee was just too sore to run. I have not run in three weeks and it finally feels good enough to run a little, but I am being very cautious. I have been trying to run with good posture and land on my heel first and watch my stride, but maybe I should just go have fun and see what happens. I love running races and I just started in November, so I don't want to quit. I want to get over this and start running again.

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MINDHUNTER93230 5/25/2009 5:40PM

    If your doing less damage to your body running with your "unique" form. Then I think keep you should do what feels natural. Who cares if your doing the salsa while you run? The main point is, your running. Plus you may bring a needed smile or chuckle to someone who sees you running. Think of it as bringing laughter to others... emoticon

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